SOTF obstacle training: extreme zone

Perform one set of each exercise, rest 60 secs, then move onto the next. After the triceps extensions, return to the squat curls. Repeat all seven moves for three rounds total.

Perform the squats and curls together; at the top of each squat, curl the dumbbells, then perform another squat. One set is 10 reps of both.

01

Dumbbell squat

Sets:3 Reps:10 Rest:60 secs

Stand with your feet shoulder-width apart holding a dumbbell in each hand. Lower your body into a deep squat, until your thighs are parallel to the ground. Drive you heels into the floor to push yourself back up to the start position.